What would you do for a doughnut?

As I stated in my last entry, I eat clean about 80% of the time.  I want to eat well even when I am not eating clean. So what would I do for a doughnut?   Well, I will rode my bike 20 miles round trip to eat a Revolution Doughnuts tasty confection.

Sunday is a day where I try to have a fun cardio day.  Bike riding gives me a kick.  I feel like a kid again when I ride. So off I go to the shop.  I get there in about 50 minutes and wait 40 minutes to get to the counter; order my four doughnuts - 1 chocolate, 1 cinnamon, 1 raspberry and 1 vanilla bean.  I like them in the yeast style.  I immediately eat the chocolate (did you seriously think I could wait until I got home).  Ride back home which takes about another 50 minutes to share the rest.

I had my first taste of perfection last month.  One of my co-workers brought a dozen doughnuts to a meeting.  The doughnuts did not last 5 minutes.  There were many moving tributes to just how good these doughnuts taste and where they were the first time they had this treat.

I like supporting local bakeries for my treats. I want to buy from bakeries where I can pronounce and understand all the ingredients in their products.  I am not going to skimp on quality when I purchase my monthly treats.

Other bakeries that I like are Southern Sweets in Decatur, Village Corner German Restaurant and Bakery in Stone Mountain, and a Piece of Cake in Decatur.

Looking quite fit after a 20 mile ride to get the tasty treats.

Tip of the Week:  Eating treats too often can hamper your weight loss goals or even make it difficult to maintain your current weight.  Also, you cannot exercise your way out of a poor diet.  Treats are something that I have every once and awhile. Balance is the key.

Mid-Week Fitness Motivation

We have been lifting heavy weights for the past few weeks.  I am tired but I stronger than I have ever been.  Have a great workout.

My definition of eating clean

This blog was started as an assignment in my quest to become a certified personal trainer. My aim is to write on topics related to overall health.  I have lost 62 pounds in the past year.  The number one question that I get asked is what am I eating.  I subscribe to eating clean.  Eating 100% clean is pretty tough so for any week, I try to eat 80% clean.  Here is what I mean by clean eating:

• Limited processed food
• Looking for packaged food with 5 or less ingredients
• No artificial sweeteners
• Limit amount of sugar
• Whole grains (100%)
• Low sodium

I also do a couple of things that don't necessarily fall in clean eating but they work for me.

• Drink one cup of coffee per day
• Drink green tea (I like it unsweetened and iced)
• The only other thing that I drink is water.  I drink about 90 ounces per day.

Otherwise, I pretty much eat whatever I want.  My issue with food is portion control.  I weigh and measure everything that I put in my mouth.   I have eaten pretty well my entire life but you can eat too much of a good thing.  I don't trust my eyes when fixing my plate.  What I thought was 1/2 cup was really 3/4 cup.  I was over eating and not really knowing it.  Since I have started weighing and measuring my food, it is easier for me to eat with confidence that I am not over eating since my 'I am full' sensor seems to work so slow.  No, if I am really honest I eat fast so the sensor just has not had the opportunity to kick in.

You have got to find what works for you when it comes to losing weight.  If you have to eat vegetables first before you eat anything else, then do it.  You are responsible for your own health.

My favorite breakfast

My current favorite breakfast is OATMEAL.  I know you were thinking it would be something sexier, say like eggs but no, I like oatmeal.  Here is my favorite way to eat it.

• 3/4 cup quick oats
• 1 tablespoon organic maple syrup
• 1 tablespoon organic almond butter
• 1 teaspoon cocoa powder

Yep, it is that simple.  I use quick oats during the week due to time constraints.  I use regular oats on the weekends when I have more time.

I love chocolate.  I am a certifiable chocoholic.  I probably should be in a support group.  I eat cocoa or dark chocolate daily.  It makes me happy. I just look to controlling the portion size.  I also don't eat milk chocolate very often.  I have gotten used to the taste of the more bitter chocolates, so milk chocolate is just too sweet.

There are more than a few articles which mention the health benefits of cocoa as mention by the European Food Council and University of the West Indes. With any food, it is about moderation.

You need to eat to fuel your body.  However, we also need to feel satisfied.  This is a hearty breakfast which keep me going to my morning snack around 10 am.

What is your favorite breakfast?

Mid-Week Fitness Motivation

Fit is a state of mind, not an age.  Have a great workout.

Working out when you don't feel like going to the gym

Sometimes you just don't want to go to the gym.  This does not mean that you should skip your workout.  I have a plan for those days that I just can't muster of the energy to make it to the gym but still want to be good to my body. I have collected exercise DVDs over the years.  Here are some of my favorites.  Some of these require bands, dumb bells or medicine ball.  If you don't have that use canned fruits or vegetables.  You just need something to add weight for resistance work outs.

Favorite Cardio Work-Outs for home

Turbo Fire - Got to love Chalene Johnson.  These are hyper charged cardio kickboxing workouts.  A few of the DVDs are HIIT workouts as well.  Hands down, she has the best music and best motivation.  You will be smiling by the end of these workouts, even when you started out in a less then enthusiastic mood.

Billy Blanks Tae Bo Cardio Circuit 2 - This is oldy but goody.  This is 45 minutes a heart pumping cardio.  Another of my favorite workouts.

Biggest Loser Last Chance Workout - This is hard but fun workout.  I like that you can choose whether you will do 30, 45 or 50 minute workout.  You can choose workout by how much time you have to get it done.

Biggest Loser Boot Camp - I like this one for the same reason above.


Favorite Strength Work-Outs for home

P90X- This is a total body system.  I appreciate how you can work out different parts of the body.  The ab ripper dvd is just the bomb.  Hands down one of my favorites.

ChaLEAN Extreme - Chalene Johnson is at it again.  Heavy, heavy weight.  Slow, low repetitions.  This work-out has a way of making your muscles feel sore in that oh so good way.

Jillian Michael's Body Revolution - This is the workout that actually got me doing push ups on my toes.   One of my absolute favorites.  I have completed the entire circuit on these DVDs twice.  Not the best music but the work-outs definitely make up for corny music.


So the morale this tale is - even when you don't go to the gym that does not mean you don't work out.  Make a plan so you can get it done at home.  

Be good to yourself and your pocketbook - preview or try out DVDs on youtube.com before you purchase.  Also, your local public library is a good source for exercise videos.  You don't have to spend a lot to get a lot.

Today's workout

Allean wrote the work out that I needed to complete for the practical part of class today.  She completely kicked my butt in a good way.  Here is what she had me do.

Warm Up:  5 minutes on treadmill at 5.5 miles per hour

8 repetitions for 3 sets piece. The two exercises next set up the superset.

Barbell squats (90 lb)
Weighted reverse lunges (30 lb barbells in each hand)

Smith machine push ups
Smith machine pull ups

Weighted decline sit up
Windshield wipers

Bench press (55 lb)
Shoulder press (20 lb BB, 15 lb BB 2nd and 3rd set)

I ended this workout with 15 minutes on the arc trainer - level 8 on the interval training cycle.  Here is what I looked like when I got home.  I was pretty whipped.

Another way to get your vegetables

I love spring.  It is my favorite time to for planting a vegetable garden.  I have two raised beds that are 72 square feet a piece.  Not too large and not too small.  I love planting seeds and then watching seedlings turn into a full plant. If you know how to grow your own food you will never be hungry.

Radishes should be ready for harvest by the end of next week.  Pea pods should be ready for harvest by the end of this month.  I try to use compact gardening - meaning I will put fast growing items in between slower growing items.  I grow me pea pods in-between two rows of squash.  My squash are starting to flower now so I won't have any ready for about 20 to 25 more days.  By then the pea pods will be done for the spring.  Leaving more room for the squash to spread out.

Since I am now a Southern woman (by way of New England), I have to grow tomatoes.  I think it might be a law.   This year I am growing three different varieties of cherry tomatoes, two different types of grape tomatoes and one busy of stripes (a yellow/red hybrid).  Tomatoes are REALLY easy to grow in Georgia.  Even if you are in an apartment you can grow patio tomatoes.  You have a few more weeks before it will be too late to plant. 

Here is what I have planted in the raised beds:

Bean, Radish, Peppers and Tomatoes

• Tomatoes
• Radishes
• Green beans (purple, wax and green)
• Dragon beans
• Pinto beans
• Zucchini squash
• Yellow squash
• Pea pods
• Hot and jalapeno peppers

Donna and I also plant a few fruits and veggies in pots.  Here is what is growing now:

Eggplant in pot.

• Strawberry bush
• Black raspberry bush
• Blueberry bush
• Eggplant (Japanese variety)

Donna also keeps honey bees.  Our harvest has doubled since we got the bees last year.  We have three hives now.  We should have a honey flow soon.  Stay tuned to be able to buy some local honey.  We will also have some lip balm available by mid-July.

Tip of the week:  Remember to eat your veggies.

Honey Bees in the backyard.

Mid-Week Fitness Motivation

A little mid-week motivation to keep you on track.  Have a great work out.

How do you prepare for the week?

Sunday, my day of rest.  Not really, but it is the day where I prepare for the new week.  Normal Sunday preparation includes:

1. Chop and measure out vegetables into snack size containers
2. Cook at least two different meats for week
3. Write down what I will eat for lunch and dinner for Monday, Tuesday and Wednesday
4. Pack gym bag for the week
5. Pack bag for clothes to wear while walking at lunch
6. Clean litter boxes
7. Pick out clothes for work for Monday, Tuesday and Wednesday 
8. Leave out clothes for Donna to iron (when necessary)

I am slightly OCD.  Balancing work, school and rehearsal is quite a challenge.  I need a plan so that I can get it all done.  Without a plan the easiest thing to give up is the workout. There is no reason to skip the gym if your gym bag is packed for the week and put in the car Sunday evening.  Meal planning means you don't have to figure it out what to eat when your hungry.  You won't have to stop by the local pizzeria on the way home if you planned out your meals.

Here is some of what I have cooked for this week.

Roasted organic sweet potatoes.  Yum!

Grilled summer squash and boy choy sum.

I also grilled some chicken for Donna and steak for me.  I will cook more vegetables later today.  I will saute some  swiss chard that I got at the farmer's market yesterday.  Happy planning.

Tip of the week:  Meal planning and planning your workout will help you meet your fitness and health goals. 

Buying the Perfect Sports Bra

I am sure that you, just like me, have been in the search for the perfect sports bra.  What do we want in a the perfect sports bra:

• Fits without chaffing
• Wicks the sweat
• Hold the girls in place
• Keeps you from jiggling side to side
• Easy to get on and off
• No uniboob

Over the Memorial Day Holiday I decided to go shopping at the local outlet and try on sports bras in the Champion store.  I decided to try on many different styles in the maximum support line.  Here is what I found.

Champion The Show Off Sports Bra

This bra is quite comfortable.  It was easy to put on.  I love the colors.  After putting it through my non-scientific jump test, it did not have the side to side jiggle but I did not like how much up and down jiggle was present.  I left this bra on the shelf since I was looking for a hard core cardio bra.   I would entertain buying this bra in the future to wear for a less strenuous workouts.

See video - http://youtu.be/obtcX_Izr_4 

Champion 360 Max Support Bra

I love this bra.  It has full coverage.  It passes my non-scientific jump test. This was the last bra I tried on but the first one in the I will buy today pile.  This is a must have product for those of us with larger breast sizes. 

See video - http://youtu.be/iSKBHbbLDPA

Champion Shape Scoop Back Full Figured Underwire Sports Bra

The name is a mouthful but the fit is exquisite.  I only tried on this bra because I knew that I wanted to be able to say that I had tried on many of the different models in the maximum support line.  I am so glad that I did.  This is a wonderfully made bra.  So comfortable.  So practical.  Best thing about this bra is that you can buy by regular bra size. You will never know that you have on an underwire bra.  I bought two in different colors because the fit is so wonderful.

See video -  http://youtu.be/XwY9D9WIuFs

Champion Double Dry and Spot Comfort Full Support Sports Bra

I tried this one on.  It fit wonderfully as well as passed my jump test.  I don't have anything negative to say about this bra.  I just liked the other two models better.

See video - http://youtu.be/4ZyB15GMTXw

I am not endorsing any particular brand nor company for this entry.  I just wanted to share my experience with different products in the maximum support line.  I am glad that I tried on styles that I have not traditionally worn. I have already tested all three out in the gym.  I am more than pleased with my purchases.  Happy sports bra shopping.  

Summer play list

Music is a great motivator.  A great playlist can keep you going when you want to just give up.  I change up my music about every three months just to keep myself motivated.  I try to keep music in my playlist to 120 to 135 beats per minute when I am brisk walking or jogging.  I like all kinds of music so I usually make multiple playlists depending on what type of workout I have planned for the day.

Here are a few of the songs in my what I call my pop mix:

Little Minx   Wings
Get Lucky  Daft Punk
Can't Hold Us Back Macklemore & Ryan Lewis
Raise Your Glass Pink
I Love it  Icona Pop
Bootylicious  Destiny's Child
When I Grow Up  The Pussycat Dolls
Sexy and I know it   LMFAO

I love working out to fun music.  I try to mix it up every few months.  Mixing up some of my favorite less current songs with music that has just been released.  I also love to rock out hard.  When I am looking to lift heavy or run really hard I just got have metal.  Here is a sample of the mix I have put together for this summer.

Blood   In this Moment
Never Enough   Five Finger Death Punch
Duality Slipnot
BYOB  System of a Down
Chop Suey  System of a Down
Killing in the Name of  Rage Against the Machine
Renegades of Funk  Rage Against the Machine
Love Hate Sex Pain  Godsmack

It may be time for you to refresh your workout play list.  Working out should be fun.  Your music will help keep you going.  Have a great workout.